Low Carb Keto Baked Cheese Chips

Snacks can be an issue for those of us following the Ketogenic way of eating.  Pork rinds are crunchy and delicious but there aren’t many alternatives for when you just want something different.  This recipe is fantastic because the final flavor mimics a popular brand of cheese flavored baked snacks.

Baked Cheese Crisps

  • Servings: Varies
  • Difficulty: Easy
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  • Any Variety Thinly Sliced Deli Cheese (I like Swiss the best!)
  • Mortons Lite Salt Mixture or Regular Salt
  • Silpat

This recipe is insanely simple.  Preheat your oven to 300 degrees.  Take your thinly sliced cheese slices and slice them into four quarters.  You can make as many chips as you’d like to have at once being mindful that cheese is very calorie dense and some varieties still contain carbohydrates.  Place your silpat on a baking sheet and place the cheese quarters directly on the silpat.  I’ve seen some other people use parchment paper for this recipe and that’s how I tried it initially.  I don’t recommend this because they will definitely stick to the parchment.  It’s a real pain to get them off.  (Update:  Apparently I’ve been using parchment paper all wrong according to my readers.  If you like parchment then go for it!  I personally like using a silpat because it is reusable and convenient to use!)  The silpat (Artisan Silicone Baking Mat, 16.5 x 11 inches) is non stick and they slide right off.   Dust your cheese slices with a small amount of lite salt (Mortons Lite Salt) to your taste.  Some people may find the cheese salty enough without doing this however.  Place your baking sheet full of cheese in the oven for 30 minutes.  If they start to brown around the edges they’re probably done.  Place the baked cheese on paper towels to absorb the extra grease.  They’ll be soft while they’re warm but as they cool they’ll crisp up more.  Enjoy!

Caloric Information Will Vary Depending on the Brand and Type of Cheese Used.  Refer to the Manufacturers Packaging.

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Perfectly Melted Cheese

gruyere

I like to get creative with recipes and substitute many ingredients to make new flavors.  I recently found however that I struggled with melting hard aged cheeses while experimenting.  Asiago, parmesan, and gruyère don’t melt as well as softer cheeses and often you get a lumpy greasy mess.  This is where we borrow a technique from molecular gastronomy.  Add Food Grade Sodium Citrate.

Sodium citrate is considered an emulsifying salt.  Basically it’s an additive that reduces the cheese’s acidity, makes the proteins in the cheese more soluble, and prevents it from separating into a greasy mess.  It creates a smooth, creamy texture that will never “break.”

Perfectly Melted Cheese Dip

  • Servings: Varies
  • Difficulty: Moderate
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First bring your cold water to a simmer in a pot large enough to hold your cheese.  Add your sodium citrate to the water and allow it to dissolve.  Once that’s dissolved start adding your cheese a little at a time and blending into your water with an immersion hand blender.  You’ll want to serve your cheese immediately after it’s all melted.  Enjoy!

How to Cook a Perfect Hard-boiled Egg

The ketogenic way of eating includes a lot of eggs.  Having a perfectly cooked hard-boiled egg can make or break your planned meal!  So as a helpful hint I’m going to tell you have to make your hard-boiled eggs perfect the way YOU want them!

Perfect Hard Boiled Eggs

  • Servings: 6
  • Difficulty: Easy
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  • 6 Uncooked Eggs, Cold from the refrigerator
  • Medium Pot
  • Cold Water
  • Ice (Optional)

The trick to the perfect hard-boiled egg is starting off with cold water and ending with cold water.  Place your 6 eggs in your empty pot and cover them with cold water from the faucet.  There should be at least one inch of water above the eggs in your pot.  Place your pot on the stove and set to high heat.  Bring the water to a full rolling boil.  As soon as the water has come to a full rolling boil take the pot off the heat and cover with a tight-fitting lid.  This will keep the heat in and continue to cook the eggs.  Here is where you decide how you want your eggs cooked.  Set your Owlet Kitchen Timer to match your desired egg consistency to the list below.

  • For runny soft-boiled eggs (barely set whites): 3 minutes
  • For slightly runny soft-boiled eggs: 4 minutes
  • For custardy yet firm soft-boiled eggs: 6 minutes
  • For firm yet still creamy hard-boiled eggs: 10 minutes
  • For very firm hard-boiled eggs: 15 minutes

When the timer is up stop the cooking process by placing your pot under the faucet and running cold tap water over them.  You can speed the process up by adding ice to the pot after you’ve run cold water for a few minutes.  You can store the whole unpeeled eggs in the fridge for up to one week after cooking.  We cook enough to satisfy a weeks needs at a time so we always have a quick egg salad meal option.  All that’s left to do is crack, peel and eat!  Enjoy!

Side note:  I feel like this is a good place to add that eggs are not a carb-less food.  Eggs contain the natural sugars essential to the development of chicks.  Many ketogenic dieters don’t understand that and as a result eat more eggs and don’t count those carbs.  Over consumption of eggs might be a contributing factor to some weight loss stalls.

1 50 g Egg:  78 Calories, 5 g Fat, 6 g Protein, 0.6 g Carbs

Keto Snack Pizzas

Sometimes you want a snack.  Sometimes you want pizza.  Sometimes you want pizza as a snack.  Keto snack pizzas are fast, easy and hit the spot when the pizza cravings hit!  Made with the ever versatile Mama Lupe Low Carb Tortillas (We just used them as chips!)  these pizzas are done in just 10 minutes!  While the “crust” doesn’t get as crispy as a thin crust pizza this reminds me of a sloppy New York style slice.  You have to support it with two hands to eat it!

Keto Snack Pizzas

  • Servings: 1
  • Difficulty: Easy
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  • 1 Mama Lupe Low Carb Tortillas
  • 1/8 Cup Garlic Basil Marinara Sauce or your favorite low carb pizza sauce.  (I used 1/4 Cup in the pizza pictured.  Makes a sloppier pizza but I love my sauce!)
  • 1/4 Cup Shredded Mozzarella
  • Any additional pizza toppings like pepperoni, sausage, grated parmesan or bacon!.

Preheat the over to 350 degrees.  Lightly coat a baking pan with olive oil or other non stick spray.  (Even better if you have a pizza stone.  It will make your tortilla crispier!)  Place your tortilla on the pan and evenly spread your marinara sauce and mozzarella cheese on top.  Place in the oven once it’s heated for 8 minutes depending on your oven.  Then set your oven to broil to finish melting and browning the cheese.  Watch it closely so it doesn’t burn!  Allow a minute to cool before cutting and eating.  Enjoy!

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One Pizza with 1/4 Cup Sauce:  170 Calories, 11 g Fat, 11 g Protein, 6 g Net Carbs

Low Carb Keto Tortilla Chips

Ketogenic eating lacks a plethora of crunchy snacks.  While pork rinds, nuts and vegetables are all great snacks they can get old after awhile.  Enter the Low Carb Keto Tortilla Chips.  We were experimenting with these Mama Lupe Low Carb Tortillas one night and found they’re a fantastic product to make chips with!  They’re the lowest carb tortillas I’ve found and that means I can eat more!  (Just kidding.  Watch those macros fool!)

Low Carb Keto Tortilla Chips

  • Servings: 1
  • Difficulty: Easy
  • Print

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Preheat your oven to 350 degrees.  While the oven is preheating take your pizza cutter and cut your tortillas into 8 even pieces.  (Like a pizza…)  Lightly coat a baking pan or pizza pan with olive oil.  Just a light coat!  Too much and it will absorb into your tortillas and it will be difficult to get them crispy.  Spread your tortilla wedges out on your pan.  Now sprinkle the Lite Salt over your chips to taste.  Once your oven is heated place the chips in for roughly 6-7 minutes or until you notice the edges start to brown.  Take the pan out of the oven and flip your chips over.  Bake for another 6-7 minutes or until you notice the edges browning.  Allow the chips to cool on a cookie rack.  This is important for them to crisp up and give you a nice crunchy chip.  Serve with your favorite keto friendly queso, guacamole or salsa.  Enjoy!

8 Chips:  60 Calories, 3 g Fat, 5 g Protein, 3 g Net Carbs

Product Review: Braaitime Biltong

I feel as though my entire life I have been lied to.  I had never heard of biltong before.  Then one day I’m browsing through Amazon looking for some new product to try to supplement my protein and there it was.  Braaitime Biltong. I love beef jerky but you can only eat so much before your jaw falls off from the chewing.  Also the brands that have low carbs (1 or less per serving) are limited.  The reviews for the biltong were rave so I went out on a limb and purchased it.  Holy crap.  It changed my life.  Well maybe not that dramatic but it is VERY good.

Biltong is beef that is dried differently than American beef jerky.  Biltong was first made in South Africa around 400 years ago.  It is cool air dried beef that is lightly seasoned and hung in a special box to dry.  The coriander was added to keep flys away.

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How does it taste?  One word.  Excellent.  Biltong reminds me of roast beef.  It’s soft and easy to chew.  While I’ve read that some brands are oily due to the fat content of the meat this brand was not.  Braaitime Biltong is tender, flavorful and an overall compliment to a keto or paleo lifestyle!

So let’s talk about the nitty gritty keto details out of the way.  Nutritional information.  One ounce of biltong contains 80 calories, 2.5 grams of fat, 1 net carb and 15 grams of protein.  It’s made with beef, salt, vinegar, black pepper and coriander.  It’s keto AND paleo friendly.  It’s a nice little protein packed snack!  Order some Braaitime Biltong today!  Enjoy!